Your back called.
It wants a word.

mybackhurts lives in your menu bar, nudges you every 45 minutes and walks you through a few quick moves. Your webcam can count the reps, right on your Mac.

Free on the Mac App Store or see the moves ↓
A stick figure slumped over a laptop, who sits up and stretches, then slumps again. ow. better.

mybackhurts · now

Time to move

Chair Squat, Arm Circles, Neck Side Stretch.

The whole routine,
in four panels.

  1. 1

    Every 45 minutes

    Only during your work hours. Never mid-call.

  2. 2

    A polite nudge

    Start, Snooze or Skip, right from the notification.

  3. 3

    Two or three moves

    Picked for you. Swap any you don't like.

  4. 4

    Walked away? Counts.

    5 minutes away from the keyboard counts as a break.

Moves you can do next to your desk.

Office clothes and headphones welcome.

A stick figure doing a chair squat.

Chair Squat

0 / 10 reps

Sit back, tap the chair, stand tall.

A stick figure rising onto toes for a calf raise.

Standing Calf Raise

0 / 15 reps

Rise onto your toes, then lower slowly.

A stick figure on a stool lifting its heels.

Seated Calf Raise

0 / 45 s

Heels up, heels down, without leaving your chair.

A stick figure marching on the spot with its knees up high.

Standing March

0 / 20 reps

Knees up high, arms swinging, one side then the other.

A stick figure on a stool lifting one knee, then the other.

Seated March

0 / 45 s

Sit tall and lift one knee, then the other.

A stick figure drawing circles with both arms.

Arm Circles

0 / 10 reps

Arms out, small circles, a little bigger each time.

A stick figure raising its arms into a goalpost.

Chest Opener

0 / 20 s

Arms up like a goalpost, squeeze your shoulder blades, hold 20 seconds.

A stick figure lifting and lowering both shoulders.

Shoulder Shrugs

0 / 12 reps

Shoulders up to your ears, then let them drop.

A stick figure tilting its head for a neck side stretch.

Neck Side Stretch

0 s left

Ear to shoulder, 15 seconds each side.

A stick figure reaching one arm out and gently pulling its fingers back.

Wrist & Forearm Stretch

0 s left

Arm out, fingers up, ease them back with the other hand. 15 seconds a side.

A stick figure on a stool looking out of a far window.

20-20-20 Eye Break

0 / 20 s

Look at something far away for 20 seconds. Blinking is allowed.

Print the cheat sheet PDF · one page

Count your own reps, or let the camera count.

Simple · the default

You count. It keeps time.

A timer and a +1 rep button (or Space). The camera never turns on.

Webcam · opt in · beta

It counts. You just move.

Apple Vision tracks your joints to count reps and holds, with form hints.

A 3-second calibration first, so your distance from the camera doesn't matter.

What the camera sees
stays on your Mac.

No video stored, no video sent, on-device, zero network requests. NO VIDEO STORED ✶ NO VIDEO SENT ✶ ON-DEVICE ✶ 0 NETWORK REQUESTS *
  • Frames are analyzed in memory, then thrown away.
  • No network requests of its own. Purchases go through the App Store.
  • Your stats stay on your Mac, unless you export a CSV.

don't trust us? check with LuLu or Little Snitch.

A record of every time you stood up.

An example chart of minutes moved per day over one week. M T W T F S S best day!
minutes moved, last 7 days

5 day streak

missed a day? one freeze a week.

Streak, minutes, reps per exercise, and a weekly recap with jokes.

Stats → Export CSV…

date,session_id,exercise,mode,reps,
hold_seconds,duration_seconds,goal_reached

Things people
usually ask.

Will it bother me at 11pm on a Sunday?

Only if you say you work then. You pick the hours, days and interval.

How good is the rep counting?

Decent, not magic. Light and camera position matter, and calf raises often fall back to a timer. If the camera loses you, one click lets you count it yourself.

Which Macs does it run on?

Any Mac with macOS 14 Sonoma or later. It lives in the menu bar and can launch at login.

Stand up.
Seriously, now.

Your receipt

Reminders
Free
All the moves
Free
Webcam counting (beta)
Free
Stats + CSV
Free
Subscription
None
Account
None
Supporter (optional)
Once less than a coffee
Teal ink, a thank-you figure, your year in squares, every pack ever
Total
0.00

thanks for standing up

Then grab the app, so a web page doesn't have to nag you.

Get it free on the Mac App Store

macOS 14 Sonoma or later · Apple silicon & Intel · 7 languages